WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • BOX13300 20210331 (Partner wod) Workout

    Alkulämmittely 10min

    • Hölkkä 600m
    • Ilmakyykky x10
    • Burpee x5
    • Pystypunnerrus kepillä x10

    Voima

    • Takakyykky 5x5 toistoa. Tempo 3-1-0-1, nousevat painot, 2min tauko sarjojen välissä
    • Pystypunnerrus 5x5 toistoa, nousevat painot, 2min tauko sarjojen välissä

    AMRAP 20min parin kanssa

    • 12kg pallon nosto olkapään yli x30
    • 12kg pallolla rinnalleveto kyykkyyn x20
    • Burpee pallon yli x30
    • Juoksu 600m

    Toistot saa jakaa vapaasti parin kanssa

  • Monday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 3 sets of :
    1:30 bike (easy/mod pace)
    7+7 single arm db thrusters
    7 up downs (burpee without "push up")
    4+4 lunge elbow to floor strech
    then
    wod prep for 1 set
    :30 mod air bike or row
    7 thrusters @wod weight
    4 bar facing burpees

  • At home program - Day 25 Workout

    Warm up

    Over head mobility
    swings
    waiters walks

    Part A

    10 min EMOM

    Push jerk: choose reps you can maintain with good form

    Odd: left
    Even: right

    Part B

    6 min AMRAP

    strict press
    bicep curls (double hand)

    Choose reps that will allow you to keep moving

    Part C

    In pairs

    8 min AMRAP

    15 mountain climbers (each leg)
    10 swings
    5 burpees

  • Back squat Strength

    Back squat

    10 x 3

  • 21.3 & 21.4 Workout

    For total time:

    15 front squats
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

    Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

    95 lb. for the front squats and thrusters

    Time cap: 15 min.

    Then

    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    Time begins immediately following the completion of 21.3.

    Time cap: 7 min.

  • KB & Row Workout

    40 KB snatch
    20 cal ski
    40 KB Goblet squat
    20 cal ski
    40 KB c&j
    20 cal ski
    40 KB swing
    20 cal ski

  • 8 viikon juoksuohjelma Relaxer (4) Workout

    20min hölkkä
    5min kävely
    15min hölkkä
    5min kävely
    10min hölkkä

  • Conditioning 28-03-2021 Workout

    4 rounds for time
    20 Air Squats
    10 Cal Row
    5 Wall Walks

    • Rx+: Wear a vest

  • Strength 28-03-2021 Workout

    Triset!
    4 working sets!

    Bent Press x 6 each
    Rest 30s.
    Zottaman Curls x 8-10 each 2s down
    Rest 30s.
    Single Arm Front Rack FFE Split Squat x 10-12 each 3s down
    Rest 60s.

  • EMOM 28.3.2021 Workout

    EMOM x 12 min

    Minute 1: Bike 15 cal
    Minute 2: 20 Ab-mat sit-ups
    Minute: 3: Double unders 10-60
    Minute 4: Side plank raises 20